Is 6 sets enough?

[MattyA]

Hello,

I would like some other opinions about my girlfriends workout. For example she only does 3 sets for each exercise (only 2) for biceps. Ususally done with 12-15 reps each set with 1 min rest in between sets. At most she will do 3 exercies a body part and move on, but never more that 3 sets for each exercise. Is that enough to build muscle? I know you should do less reps and more weight to gain strength, but the real question is how many different exercises should be done for each bodypart? If she is only doing that many she should aim for 6-8 reps with higher weight correct?

 

[needleboy]

if you go to failure 1 set will do!

 

[MonStar1023]

I dont think your girlfriend needs to do more than a couple exercises per bodypart. I mean I would suggest keeping her reps in the higher range maybe (12-20) and keep her rest periods between sets fairly short. Most girls I know that workout are training for definition and to firm up rather than size/strength/power. Good luck!

 

[GenetiKing]

The rep range she reaches concentric failure in will be dependent upon her goals. 3-5 for strength development, 6-12 for hypertrophy (muscular growth), and 13+ for endurance. Of course, these are general guidelines.

6 sets total is plenty for bi's or tri's, especially when done to failure. Don't get caught up in the "more is better" line of thinking. It doesn't always apply in bodybuilding.

Personally, I do 2 sets of 3 exercises for bi'sand tri's separately but I'm not a hardgainer, my diet is more than adequate, and I have decent genetics as far as recovery goes. If you or your girlfriend are the least bit deficient in any of these areas, I would drop the aforementioned 6 sets to a smaller number. regardless, always work to concentric (positive) muscular failure.

Good luck.

 

[life is good]

IMO 6 sets should be fine as long as she is training to failure. And there is no reason she should be working out consistanly (every set) with as high as 15 reps. She should work out with anywhere from 6-12 any higher than that and shes wasting her time. IMO. Because she has such little potential to put on muscle(lack of enough hormones) she should be training as hard as she can to get as muscle muscle growth as she can. And high reps arent going to do it. It really pretty sad how many girls are in the gym with the pink dumbells or some foo foo criss cross machine doing 25 reps. periodiacally you might want to do high reps. But if you train that way your really not working out to your advantage. especially girls. We should try and stop perpetuating this myth that girls need to do high reps. there is no or little different in the muscle composition so they should train the same way. I promise she will not get too big. look how much you eat and how hard you have to train and it still takes forever to put on a little muscle. she will never have that ability without the aid of a whole lot of anabolic steroids. Not a flame towards anyone here. especially monstar. just trying to help out

 

[GenetiKing]

We should try and stop perpetuating this myth that girls need to do high reps. there is no or little different in the muscle composition so they should train the same way. I promise she will not get too big. look how much you eat and how hard you have to train and it still takes forever to put on a little muscle. she will never have that ability without the aid of a whole lot of anabolic steroids.

I agree.

 

[bignate73]

6 all out sets is fine.

sometimes we lose sight of all out sets when pyramiding or warming up or "saving some for the heavy sets". i tell my clients to treat each set like it was the last.....hehe, sometimes ill play a trick on them and start em on their first set, they finish and i say "was that heavy enough?" (you know it wasnt) and i say ok...and lets go.

moral of the story....get it while you can cause i may say "lets go, you had your chance".

hehehehe. (im so evil)

 

[MattyA]

Thanks alot guys. I will pass it along to her.